Target Heart Rate Calculator

Determine your maximum heart rate and ideal training zones for effective workouts.

Heart Rate Settings

Determine your optimal training intensity zones.

Age (years)

Resting HR (bpm)

Calculation Method

Entering your resting heart rate enables the Karvonen Method, which is more personalized and accurate for athletes.

Zone Guide

AEROBIC ↔ ANAEROBIC

Understanding the Target Heart Rate Calculator

Calculate your optimal heart rate training zones for fat burning, cardiovascular endurance, and peak performance.

Guide

How to use the Target Heart Rate Calculator

1Enter your age.
2Optionally enter your Resting Heart Rate (RHR) for more accuracy.
3View your Maximum Heart Rate and 5 training zones.

Applications

Common Use Cases

Zone 2 Training: Building aerobic base and mitochondrial efficiency.

HIIT: Targeting Zone 4/5 for anaerobic power.

Recovery Runs: Staying in Zone 1 to promote blood flow without fatigue.

The Maths Behind the Calculation

Tanaka + Karvonen

Max HR = 208 - (0.7 × Age). If RHR is provided, the Karvonen formula is used: Target HR = ((Max HR − RHR) × %Intensity) + RHR.

Knowledge Base

Frequently Asked Questions

Why use the Karvonen formula?

The standard Max HR formula assumes everyone of the same age has the same fitness. Karvonen factors in your resting heart rate, effectively tailoring the zones to your fitness level.

How do I find my Resting Heart Rate?

Measure your pulse first thing in the morning before getting out of bed, averaging over a few days.

Regional Notice: United States

"Federal tax estimates are based on 2024 brackets. Consult a tax professional for official filing."

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